Action: Bend one knee up towards your chest. Hold the back of your upper leg with both hands. Then slowly straighten the knee. Hold for 20 to 30 seconds, taking deep breaths. Bend the knee and return to the starting position.

Repeat 2 or 3 times, alternating legs.

Tips:

Don't press your lower back down into the floor as you stretch.

Only stretch as far as is comfortable.

Back extensions

Action: Keeping your neck straight, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Tips:

Don't bend your neck backwards.

Keep your hips on the floor.

Standing hamstring stretch

Start position: Stand upright and raise one leg on to a stable object, such as a step. Keep that leg straight and your toes pointing up.

Lying deep gluteal stretch

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your left leg and rest your right foot on your left thigh.

Action: Grasp your left thigh and pull it towards you. Keep the base of your spine on the floor throughout and your hips straight. You should feel the stretch in your right buttock. Hold for 20 to 30 seconds while taking deep breaths.